Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff and Beth. Sent a couple of easier blues. Felt a little heavy.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Front Squat x 5 reps 65#
60 seconds rest
Dumbbell Press x 5 reps 25, 30, 40, 40, 40#
60 seconds rest
Strict Pull Ups x 3 reps 20# added
60 seconds

Rogue Echo Bike
10 calories :39
20 calories 2:52
30 calories 5:56
20 calories 8:19
10 calories 9:55
1 minute rest between efforts

5 ring muscle ups
3 x 20 Flexbar Wrist Extensions
A little bit of rice bucket

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Trapbar Deadlift x 5 reps 145, 155, 165, 175, 185#
60 seconds rest
Hips Elevated Chest Press x 8 reps 44# KBs
60 seconds rest
Straight Arm Lat Pull x 8 reps 62#
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

Re: The Shed 'O Pain
 

4 problems
Push-ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9-12 20#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0#

Worked in a dip ladder 1-2-3-4-5-5-4-3-2-1
Deep squat hold
hero pose

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20# (one side is better than the other)
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

1 Turkish Get up each side 35, 44, 53, 62, 70#
10 all together

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
Various stretches

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff.

Today 3/1/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 20, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Squats x 5 reps 65# DB
60 seconds rest
Kneeling Landmine Overhead Press x 5 each side 45# bar + 25# plate
60 seconds rest
TRX Inverted Row x 8 reps
60 seconds rest

10 calories on Echo Bike
10 kettlebell swings 53#
10 rounds
23:15 (A bit of a grind.)

Hip Box Progressions.

Re: The Shed 'O Pain
 

Yesterday 3/2/20
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
32 minutes at 4.0 mph

Today
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 kettlebell windmills each side 20, 20, 35, 35, 44# (left side needs work)
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 x 20 Flexbar wrist extensions
Deep squat holds
1 strict handstand push-up

Re: The Shed 'O Pain
 

4 problems
Push-ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9-12 20#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0#

Worked in a KB Press 5 x 5 @ 35# KBs
5 x 10 jumping lunges
Deep squat hold

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squats x 8 reps 65# DB
60 seconds rest
KB Floor Press x 8 reps 53# KBs
60 seconds rest
Neutral Grip Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories No power today.

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 rounds

2 strict handstand push-ups

Re: The Shed 'O Pain
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2 Turkish Get Ups each arm
35, 44, 53, 53, 53#

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
1 handstand push up 3-4
1 handstand push up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
Deep Squats Holds

Completed 100 double unders to finish up.

Re: The Shed 'O Pain
 

Sunday
Bouldered at Rock Mill with Jeff. Back starting acting up about halfway through. Sent a couple of blues.

Tuesday 3/10/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Goblet Squats x 6 reps 65#
60 seconds rest
Banded DB Bench Press x 6 reps 40# DBs (blue band)
60 seconds rest
Neutral Grip Inverted Rows x 6 reps +10#
60 seconds rest

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push-up
9:56